Wednesday Oct 10, 2012

Warm up/Pre-hab.
Hydrate.
Stretch.
Is anyone even reading this section? Because you should be. If not, I hope you're doing the lines above... it is important.

2 Workouts today.

87: You get one of the regulars. (see below)

88 & 89: You will get a shorter one as you have to be out at the school for the Jr Fire Chief by 1000hrs. So get at it!

Short and Sweet (88 & 89)

Part 1: Tabata on a bike (20s on: 10s recovery)

Part 2: Tabata abs: use the same 20:10, hopefully this will allow everyone to use one timer
-Pick one total ab exercise  and do it for all 8 sets.

Part 3: Tabata on treadmill

Part 4: Tabata abs:
-pick one transverse or oblique ab exercise

Ab ideas:
Hanging abs, dead bug, wide knee abs, weighted crunches, TRX pendulum, oblique crunches, passing med ball from hands to feet, banana rock

Part 5: 3 sets
Push ups x 12
Front plank/side/side plank x 45 sec each
Burpees x 10

Hydrate.
Go be nice to children.

87:
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20